01.27.18 | CrossFit, Strength & Conditioning, Rowing Boot Camp, Boot Camp, Gymnastics Skill Development, Youth Athletic Development, Free Class Challenge, and Open Gym

Programming Notes.

  • Have you set your goals for January – February – March? Schedule a meeting or phone call with Coach Karen today. Grab a planning template from the front desk, or download a 321 Goals! Worksheet.
  • Save the date! Join us Saturday, Feb. 17 for the American Heart Association Work Heart Play Heart fundraiser. Read more.
  • Save the date! Join Coach Karen, a Concept2 Certified Rowing Instructor, for a Rowing Skills Development Workshop on Saturday, Feb. 10. A $10 donation to the American Heart Association Work Heart, Play Heart fundraiser (cash or check, please) is encouraged. Register today!
  • Catch up on Performance Enhancement Technique videos on the EAD | CFAH YouTube Channel. As a reminder, all current EAD | CFAH Athletes are eligible for a free movement screen with our resident physical therapist, Chris Arce. Book your appointment on the EAD | CFAH Class Registration portal.
  • Invite your friends & loved ones to experience the EAD | CFAH Training Community. Register today for our Wednesday, 6:45 p.m., or Saturday, 9 a.m., Free Class Challenge.
  • The EAD | CFAH Special Events Calendar is here! Have something you’d like us to add? Email karen@eadperformancecenter.com

CrossFit
MetCon | “Open 17.3” | Goal is to complete at least the first three sets | If all reps are completed, time cap extends by 4 minutes | Scroll Down for Post-WOD Supplemental Work

Prior to the 8-minute mark, complete 3 rounds of:
6 Chest-to-Bar Pull Ups (Pull Ups)
6 Squat Snatch (95 / 65) (Reduce Load + Power Snatch)
+
7 Chest-to-Bar Pull Ups
5 Squat Snatch (135 / 95)

Prior to the 12-minute mark, complete 3 rounds of:
8 Chest-to-Bar Pull Ups (Pull Ups)
4 Squat Snatch (185 / 135) (Reduce Load + Power Snatch)

Prior to the 16-minute mark, complete 3 rounds of:
9 Chest-to-Bar Pull Ups (Pull Ups)
3 Squat Snatch (225 / 155) (Reduce Load + Power Snatch

Prior to the 20-minute mark, complete 3 rounds of:
10 Chest-to-Bar Pull Ups
2 Squat Snatch (245 / 175) (Reduce Load + Power Snatch)

Prior to the 24-minute mark, complete 3 rounds of:
11 Chest-to-Bar Pull Ups (Pull Ups)
1 Squat Snatch (265 / 185) (Reduce Load + Power Snatch)

Post-WOD:
5 x 8-10 GHD Sit Ups
5 x 30 seconds Superman Hold

Strength & Conditioning
Programming Notes | Week of January 22.

  • Overall, Volume & Intensity (%) is lower, except on Press and Squats. Focus on on making the lifts snappy with lower weights.
  • On Wednesday (heavy day), log one attempt at each lift per minute. If you miss, repeat the previous weight for the remaining minutes.
  • The current cycle is at just the four-week mark. You may or may not PR on Wednesday, and that’s fine … just work for a heavy rep for the day!
  • All Burpees must be done at new CrossFit standard.
  • The conditioning workouts should feel lighter and faster …this cycle is meant to be done 3x per week with 1-2 MetCons on Tuesday or Thursday.
  • You might not feel like you’re working to hard this week … and that’s fine! Recovery is important. Go with it!
  • Questions? Check in with your Performance Coach.

Oly / Strength
Jerk 3 x 3 @80%

Power Clean + High Hang Clean (mid thigh to hip) + Hang Clean (knee)+ Push Press
Six Sets for Max Load

3 x AMAP strict TTB / HKR / V-Ups/ Other

Conditioning
EMOM x 5 | TBD TTB
+
10’ AMRAP
250m Row
8 HSPU or Modification

If you did Friday’s Metcon and you’re lifting on Saturday –>
EMOM x 5 | TBD TTB
+
10’ AMRAP
250m Row
5 CTB Pull Ups
10 GHD Sit Ups

Indoor Rowing Boot Camp
Join Coach Karen at 7 a.m.

Boot Camp
Join Coach Karen at 8 a.m.

Youth Athletic Development
The younger primary school students join Coach Web at 10:15 a.m. for skill development, strength work, overall conditioning, and fun.

Free Class Challenge
Encourage the peeps in your life to experience the EAD | CFAH Training Community and register for a Free Class on Wednesday at 6:45 p.m. or Saturday at 9 a.m.

Open Gym
Join us at 6:30 a.m. – 10:30 a.m. Please sign up in the 8 a.m. time slot for all classes.

01.26.18 | CrossFit, Strength & Conditioning, Boot Camp, and Open Gym.

Programming Notes.

  • Have you set your goals for January – February – March? Schedule a meeting or phone call with Coach Karen today. Grab a planning template from the front desk, or download a 321 Goals! Worksheet.
  • Save the date! Join us Saturday, Feb. 17 for the American Heart Association Work Heart Play Heart fundraiser. Read more.
  • Save the date! Join Coach Karen, a Concept2 Certified Rowing Instructor, for a Rowing Skills Development Workshop on Saturday, Feb. 10. A $10 donation to the American Heart Association Work Heart, Play Heart fundraiser (cash or check, please) is encouraged. Register today!
  • Catch up on Performance Enhancement Technique videos on the EAD | CFAH YouTube Channel. As a reminder, all current EAD | CFAH Athletes are eligible for a free movement screen with our resident physical therapist, Chris Arce. Book your appointment on the EAD | CFAH Class Registration portal.
  • Invite your friends & loved ones to experience the EAD | CFAH Training Community. Register today for our Wednesday, 6:45 p.m., or Saturday, 9 a.m., Free Class Challenge.
  • The EAD | CFAH Special Events Calendar is here! Have something you’d like us to add? Email karen@eadperformancecenter.com

CrossFit
Skill & Strength | EMOM x 12 | Work for up to 40 seconds each minute
Odd: HSPU or Handstand Hold
Even: Renegade Rows

MetCon | 8 Rounds for Time | 30 Seconds Rest Between Rounds
250m Row
10 Power Cleans (95 / 65)
–> Aim for a full sprint on the row + unbroken Power Cleans + consistency

Strength & Conditioning
Programming Notes | Week of January 22.

  • Overall, Volume & Intensity (%) is lower, except on Press and Squats. Focus on on making the lifts snappy with lower weights.
  • On Wednesday (heavy day), log one attempt at each lift per minute. If you miss, repeat the previous weight for the remaining minutes.
  • The current cycle is at just the four-week mark. You may or may not PR on Wednesday, and that’s fine … just work for a heavy rep for the day!
  • All Burpees must be done at new CrossFit standard.
  • The conditioning workouts should feel lighter and faster …this cycle is meant to be done 3x per week with 1-2 MetCons on Tuesday or Thursday.
  • You might not feel like you’re working to hard this week … and that’s fine! Recovery is important. Go with it!
  • Questions? Check in with your Performance Coach.

Oly / Strength
Jerk 3 x 3 @80%

Power Clean + High Hang Clean (mid thigh to hip) + Hang Clean (knee)+ Push Press
Six Sets for Max Load

3 x AMAP strict TTB / HKR / V-Ups/ Other

Conditioning
EMOM x 5 | TBD TTB
+
10’ AMRAP
250m Row
8 HSPU or Modification

If you did Friday’s Metcon and you’re lifting on Saturday –>
EMOM x 5 | TBD TTB
+
10’ AMRAP
250m Row
5 CTB Pull Ups
10 GHD Sit Ups

Boot Camp
Join Coach Sammy Jo at 9:30 a.m. or 4:30 p.m. for Thrillafication Thursday.

Open Gym
Join us at 5 a.m. – 6:30 a.m., 9:30 a.m. – 10:30 a.m., or 4:30 p.m. – 7:45 p.m. Please sign up in the 4:30 p.m. time slot for all classes.

01.22.18 | CrossFit, Strength & Conditioning, Boot Camp, Youth Athletic Development, Training Essentials, and Open Gym.

Programming Notes.

  • Have you set your goals for January – February – March? Schedule a meeting or phone call with Coach Karen today. Grab a planning template from the front desk, or download a 321 Goals! Worksheet.
  • Save the date! Join us Saturday, Feb. 17 for the American Heart Association Work Heart Play Heart fundraiser. Read more.
  • Save the date! Join Coach Karen, a Concept2 Certified Rowing Instructor, for a Rowing Skills Development Workshop on Saturday, Feb. 10. A $10 donation to the American Heart Association Work Heart, Play Heart fundraiser (cash or check, please) is encouraged. Register today!
  • Catch up on Performance Enhancement Technique videos on the EAD | CFAH YouTube Channel. As a reminder, all current EAD | CFAH Athletes are eligible for a free movement screen with our resident physical therapist, Chris Arce. Book your appointment on the EAD | CFAH Class Registration portal.
  • Invite your friends & loved ones to experience the EAD | CFAH Training Community. Register today for our Wednesday, 6:45 p.m., or Saturday, 9 a.m., Free Class Challenge.
  • The EAD | CFAH Special Events Calendar is here! Have something you’d like us to add? Email karen@eadperformancecenter.com

CrossFit
Strength | 12 minutes to find 1RM TGU

MetCon | 21-15-9
Waiters Lunge LEFT Hand (50 / 35)
HR Push Ups
Waiters Lunge RIGHT Hand (50 / 35)
Burpees

Strength & Conditioning
Programming Notes | Week of January 22.

  • Overall, Volume & Intensity (%) is lower, except on Press and Squats. Focus on on making the lifts snappy with lower weights.
  • On Wednesday (heavy day), log one attempt at each lift per minute. If you miss, repeat the previous weight for the remaining minutes.
  • The current cycle is at just the four-week mark. You may or may not PR on Wednesday, and that’s fine … just work for a heavy rep for the day!
  • All Burpees must be done at new CrossFit standard.
  • The conditioning workouts should feel lighter and faster …this cycle is meant to be done 3x per week with 1-2 MetCons on Tuesday or Thursday.
  • You might not feel like you’re working to hard this week … and that’s fine! Recovery is important. Go with it!
  • Questions? Check in with your Performance Coach.

Oly | Strength
EMOM x 7
5 Touch & Go Power Snatches @50-60% of 1RM (make them snappy)

Clean Shrug + Hang (knee) Clean 6 @70%

Press 5 x 4 @75%

3 x AMAP strict TTB / HKR / Vups / Other

Conditioning
EMOM x 5
TBD TTB
+
6 x Tabata (rotate)
Waiters Lunges
HRPU
Burpees

If you did Monday’s MetCon, and you’re lifting on Tuesday
EMOM x 5
TBD TTB
+
5 Rounds for Time
15 Atomic Sit Ups
15 Wallball Shots

Boot Camp
Join Coach Jim at 4:30 p.m. for Monday Mayhem.

Youth Athletic Development
The older primary school and middle school students join Coach Web at 4:30 p.m. for skill instruction, strength development, overall conditioning, and fun.

Training Essentials
Week #1, Class #1

Open Gym
Join us at 5 a.m. – 6:30 a.m., 9:30 a.m. – 10:30 a.m., or 4:30 p.m. – 7:45 p.m. Please sign up in the 4:30 p.m. time slot for all classes.

The January 22 CrossFit Whiteboard. Today’s Whiteboard does not include scores / activity from Strength & Conditioning, Boot Camp, Youth Athletic Development, or Open Gym athletes.

01.10.18 | CrossFit, Strength & Conditioning, Boot Camp, Youth Athletic Development, Open Gym, and Free Class Challenge.

Programming Notes.

  • The Winter 1 Strength & Conditioning Cycle started last week, but it’s not too late to join in. Read more.
  • Have you set your goals for January – February – March? Schedule a meeting or phone call with Coach Karen today.
  • Join us Sunday, Jan. 14, 7:30 a.m. – 9 a.m., at Vernon Hills High School for a special Wet & Wild Boot Camp. Or, stick to your regular schedule and we will see you at EAD | CFAH for Boot Camp & Open Gym at 9 a.m.
  • Be sure to tell your friends & loved ones about our New Athlete Starter Package. Read more.
  • Check out the EAD | CFAH YouTube Channel for this week’s Performance Enhancement Technique, the a revisit of the Scorpion, a standard movement in the EAD | CFAH Dynamic Warm Up. And, if you haven’t already, be sure to book your free movement screen with our resident physical therapist, Chris Arce.
  • Invite your friends & loved ones to experience the EAD | CFAH Training Community. Register today for our Wednesday, 6:45 p.m., or Saturday, 9 a.m., Free Class Challenge.
  • The EAD | CFAH Special Events Calendar is here! Have something you’d like us to add? Email karen@eadperformancecenter.com

CrossFit
Strength | EMOM x 12
1: 10 Kip Swings
2: 10 Scap Pull Ups
3: 10 KB Swings (pick challenging weight)

“Open 16.1” | AMRAP x 20
25 ft OH Walking Lunge Steps (95 / 65)
8 Bar Facing Burpees
25 ft OH Walking Lunge Steps
8 CTB Pull Ups

Strength & Conditioning
Oly | Strength

Clean & Jerk | 3 x (2+1) @80%

Snatch | 4 x 2 @80%

Back Squat | 5 x 4 @75%

3 x AMAP strict pull ups
–> Try to get 1 more rep than last week in your first set

Conditioning
5’ EMOM | TBD Pull Ups (your level)
–> Try to add one rep per minute for each set
+
5 Rounds
:30 KB Swings
:30 Rest
:30 Wall Balls
:30 Rest
NOTE: If you did Monday’s MetCon and you’re lifting on Thursday:

5 x EMOM | TBD Pull Ups (your level)
–> Try to add one rep per minute for each set
+
5 Rounds
:30 Double Unders
:30 Rest
:30 Box Jumps / Step Ups
:30 Rest

Boot Camp
Join Coach Jim at 4:30 p.m. for Hump Day Hysteria.

Open Gym
Join us at 9:30 a.m. – 10:30 a.m., or 4:30 p.m. – 7:30 p.m.

Free Class Challenge
Encourage your friends to join us on Wednesday at 6:45 p.m. or Saturday at 9 a.m. Register today.

The January 10 CrossFit Whiteboard. Today’s Whiteboard does not include scores / activity from Boot Camp, Strength & Conditioning, Youth Athletic Development, or Open Gym athletes.

01.08.18 | CrossFit, Strength & Conditioning, Boot Camp, Youth Athletic Development, Open Gym, and Training Essentials.

Programming Notes.

  • The Winter 1 Strength & Conditioning Cycle started last week, but it’s not too late to join in. Read more.
  • Have you set your goals for January – February – March? Schedule a meeting or phone call with Coach Karen today.
  • Join us Sunday, Jan. 14, 7:30 a.m. – 9 a.m., at Vernon Hills High School for a special Wet & Wild Boot Camp. Or, stick to your regular schedule and we will see you at EAD | CFAH for Boot Camp & Open Gym at 9 a.m.
  • Be sure to tell your friends & loved ones about our New Athlete Starter Package. Read more.
  • Check out the EAD | CFAH YouTube Channel for this week’s Performance Enhancement Technique, the a revisit of the Scorpion, a standard movement in the EAD | CFAH Dynamic Warm Up. And, if you haven’t already, be sure to book your free movement screen with our resident physical therapist, Chris Arce.
  • Invite your friends & loved ones to experience the EAD | CFAH Training Community. Register today for our Wednesday, 6:45 p.m., or Saturday, 9 a.m., Free Class Challenge.
  • The EAD | CFAH Special Events Calendar is here! Have something you’d like us to add? Email karen@eadperformancecenter.com

CrossFit
Strength
SL RDL 5 x 6
Hollow Hold w/ PVC
OH Press 5×6

MetCon | Tabata for Total Reps
AbMat Sit Ups
OH Squat (95 / 65)
Superman (hands & feet touching)
Hang Power Snatch (95 / 65)
Plank Leg Lifts (L + R = 1 rep)
1:00 rest between movements

Strength & Conditioning
Oly | Strength

Oly/Strength:
Waterfall Clean | 2 x 7 minute EMOM (BTB) … no missed lifts!
Minute 0 – 1 + 7 – 8: 2+1 @50%
Minute 2 – 4 + 9 – 11: 2+1 @60%
Minute 5 -6 + 12 – 13: 2+1 @70%

Snatch | 6 x 2 @70%

Push Press | 5 x 5 @70%

Strict TTB / HKR / V-Ups / Modification | 3 x AMAP

Conditioning
5’ EMOM | TBD Toes-to-Bar (your level)
+
12’ Tabata Interval Rotating Through:
OH Squat (95 / 65)
AbMat Sit Ups
Bar Hop Burpees

NOTE: If you did Monday’s MetCon and you’re lifting on Tuesday:
5’ EMOM | TBD Toes-to-Bar (your level)
+
12’ AMRAP
6 Shoulder-to-Overhead (105 / 75)
12 HR Push Ups
24 Air Squats

Boot Camp
Join Coach Jim at 4:30 p.m. for Monday Mayhem.

Youth Athletic Development
The older primary school and middle school athletes join Coach Web for skill development, strength work, and conditioning from 4:30 p.m. – 5:30 p.m.

Open Gym
Join us at 9:30 a.m. – 10:30 a.m., or 4:30 p.m. – 7:45 p.m.

Training Essentials
Week #1, Class #1

The January 8 CrossFit Whiteboard. Today’s Whiteboard does not include scores / activity from Boot Camp, Strength & Conditioning, Youth Athletic Development, or Open Gym athletes.

01.06.18 | CrossFit, Strength & Conditioning, Rowing Boot Camp, Boot Camp, Open Gym, Youth Athletic Development, and Free Class Challenge.

Strength = Smiles. Michelle G gettin’ it done.

Programming Notes.

  • The Winter 1 Strength & Conditioning Cycle begins this week. Read more.
  • Have you set your goals for January – February – March? Schedule a meeting or phone call with Coach Karen today.
  • Be sure to tell your friends & loved ones about our New Athlete Starter Package. Read more.
  • Check out the EAD | CFAH YouTube Channel for this week’s Performance Enhancement Technique, the Single Leg Hip Lift. And, if you haven’t already, be sure to book your free movement screen with our resident physical therapist, Chris Arce.
  • Invite your friends & loved ones to experience the EAD | CFAH Training Community. Register today for our Wednesday, 6:45 p.m., or Saturday, 9 a.m., Free Class Challenge.
  • Coming soon … the January – February – March EAD | CFAH Special Events Calendar. Have something you’d like us to add? Email karen@eadperformancecenter.com

CrossFit
Skill + Strength
Four Laps TB Side Step
4 x 30 second Handstand Hold
4 x 2 Deadlift (warm up to working weight)

MetCon | Open 17.4 | AMRAP x 13
55 Deadlifts (225 / 155)
55 Wall Ball Shots (20/14)
55 kcal Row
55 HSPU

Strength & Conditioning | NEW CYCLE STARTS THIS WEEK!
Oly | Strength
Jerk from Rack | 5 x 3 @70%

Power Snatch + Hang Power Snatch + 2 OH Squats | 8 x Build

Front Squat | 5 x 4 @75%

3 x AMAP Strict Pull Ups (>30 weighted)

Conditioning
5’ EMOM | TBD Pull Ups / Pull Up Progression
+
Four Rounds For Total Reps
1 Lap OH Walking Lunges (95 / 65)
10 DB Power Cleans (50 / 35)

Individualized Accessory +Skill Development Work
Consult with an EAD | CFAH Performance Coach and Pick a Skill to Work EVERY Strength & Conditioning Class, 2 – 3 Days / Week for at Least 4 Weeks

Rowing Boot Camp
Join Coach Karen at 7 a.m. for plenty of time on — and off — the Concept2 Rower.

Boot Camp
Join Coach Karen at 8 a.m.

Youth Athletic Development
The younger primary school student athletes join Coach Web at 10:15 a.m. for skill development, strength, conditioning and fun.

Free Class Challenge
Encourage the people in your life to experience what makes the EAD | CFAH Training Community great. Join us for the Free Class Challenge on Saturday at 9 a.m. or Wednesday at 6:45 p.m.

Open Gym
Join us at 7 a.m. – 10:15 a.m.

The January 6 CrossFit Whiteboard. Today’s Whiteboard does not include scores / activity from Boot Camp, Rowing Boot Camp, Strength & Conditioning, Youth Athletic Development, Skill Development, or Open Gym athletes.

Congratulations Coach Kate & Coach Web!

KateWebPromoPicJoin us as we celebrate the promotion of Coach Kate to Senior Performance Coach, and Coach Web to Director of Operations.

Coach Kate is one of three National Strength and Conditioning Association Certified Strength and Conditioning Specialists at EAD | CFAH (Coach Jim & Coach Karen round out the list). She is also a USA Weightlifting Level 1 Sports Performance Coach, CrossFit Level 1 Trainer, and holds several specialty certifications. A former gymnast, softball player, competitive cheerleader, and cheerleading coach, Kate is uniquely qualified to help people of all ages and levels achieve their health and fitness goals.

Coach Web, a former collegiate football and rugby player, achieved a dream earlier this year by training with US Olympic Team coaches at the the Olympic Combine and Bobsled Push Camp in Park City, Utah. He is USA Weightlifting Level 1 Sports Performance Coach and develops custom strength and conditioning programs for high school and collegiate athletes, and leads adult and youth group training classes.

Congratulations, Kate & Web!

Elite Athletic Development Student Strength & Conditioning Program Returns June 9.

Registration Now Open for the Popular Elite Athletic Development | CrossFit Arlington Heights Youth Athletic Development Strength & Conditioning Program.

It is hard to believe that even with all the snow days, the final weeks of the school year are within sight. And that means it is time to start thinking about how to keep the kids busy and active over the long summer months.

YouthADDecember2012EAD | CFAH will once again host our popular Summer Youth Athletic Development program for 8-12 year-olds and 13-15 year-olds. This program is ideal for motivated student athletes eager to learn new skills, train hard, and head back to school stronger, faster and more powerful. Sessions run for four weeks on Monday, Wednesday & Friday, and each class is one hour. In addition, we’re offering a special Training Essentials session to prepare high school students for CrossFit and Strength & Power classes. The Summer Youth Athletic Development schedule is:

  • June 9 – July 2 (11 classes), 10:30 a.m., $148.50
  • July 7 – August 1 (12 classes), 3:30 p.m., $162
  • August 4 – August 22 (9 classes) 10:30 a.m., $121.50
  • NEW! High School Student Training Essentials Session. Please contact karen@eadperformancecenter.com  for more info.

Register today for Summer Youth Athletic Development Sessions. All sessions run Monday-Wednesday-Friday and each class is one hour. There is 10 percent discount for sibling and buddy sign-ups.

We are happy to consider additional sessions / time slots based on demand. Team training sessions are also available. If you’d like to book a Team Training Session or add a Youth Athletic Development session, please contact karen@eadperformancecenter.com.

* Summer Youth Athletic Development classes must be used within the registered session; there are no carry-over or make-up classes. Classes are not convertible to a class card purchase.
* Participants will participate in rigorous training sessions — proper rest, hydration and nutrition are important.
* High school students are eligible for regular classes with completion of Training Essentials. Email Coach Karen for more information.

Registration Now Open for Winter Break Youth AD.

 

Coach Jim leads the Dynamic Warm Up for a Youth AD session.

Registration is now open for our special Winter Break Youth Athletic Development session. The session runs Monday, Wednesday & Friday, 1o:30 a.m. 11:30 a.m., December 24 – January 4. The cost is $79.

This two week, six class camp is ideal for motivated middle school & high school athletes looking for a way to stay active over winter break, and head back to school stronger, faster and more powerful. The classes will be led by one of Elite Athletic Development / CrossFit Arlington Heights Senior Performance Coaches, and feature the same training techniques used by collegiate, professional and Olympic athletes.

Questions? Email jim@eadperformancecenter.com